7.30 Wednesday | Gym

Today is a Quad focused workout with a side of core. we did last week. Let’s have some fun!

Warm Up

WALKING

5 Minutes

Select cardio of your choosing

TREADMILL WALKING BACKWARDS

60 seconds

Hold onto hand rails for support

WALL FACING LEG SWINGS

60 seconds Alt legs halfway

SEATED HIP OPENER

30 seconds

Rotating side to side, take a lean forward, massaging out any soreness.

Superset 1 — 3X

Note- Increase weight in the Heels Elevated Goblet Squat each round if able. Rest 60 seconds at the end of each round.

EQUIPMENT
SMITH MACHINE
DUMBBELLS

EXERCISES
8-10 reps ATG SPLIT SQUAT each leg
10-12 reps HEELS ELEVATED SQUAT SMITH MACHINE
60 seconds rest

ATG SPLIT SQUAT

8-10 reps each leg Moderate

Drive your knee over the front toe. Modify by removing weight and holding onto a stable object

heels elevated squat smith machine

10-12 reps Heavy, Building weight when able

Set 2 — 3X

Note- Rest 60 seconds after each round. Increase weight if able.

EQUIPMENT
LEG EXTENSION

EXERCISES
12-Failure reps LEG EXTENSION
60 seconds Rest

LEG EXTENSION

12-Failure reps Heavy as able

Ensure you are bringing weight to full extension and holding. We hold to avoid bouncing.

Superset 3 — 3X

Note- Perform movements back to back. Continue building in weight in the Walking lunge variation as able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
CALF RAISE MACHINE

EXERCISES
16 reps 3 PULSE WALKING LUNGES
10 reps CALF RAISE
60 seconds each

3 pulse walking lunges

16 reps (total)
Moderate load. I’ll work with 30-35lb DBs

Pulse 3x at the bottom of each lunge.

CALF RAISE

10-Failure reps

Perform calf raises however you’d like. On a machine or holding dumbbells.

Set 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
MAT
DUMBBELL
CABLE

EXERCISES
16 reps CABLE CRUNCH
12 reps SINGLE LEG JACKKNIFE each leg
20 reps RUSSIAN TWIST
30 seconds Rest

CABLE CRUNCH

16 reps

Inhale as you stretch up, exhale as you crunch the crown of your head towards the floor

SINGLE LEG JACKKNIFE

12 reps each leg

To advance the movement keep both legs on the floor. Modify by keeping the floating heel on the floor

RUSSIAN TWIST

20 reps

Modify by keeping your feet on the floor. Twist with your torso not your shoulders

Cooldown

STANDING QUAD STRETCH

30 seconds Alt legs

DEEP SQUAT + HAMSTRING STRETCH